Bites of Heaven While Camping

Camping.  It brings to mind food like hot dogs, hamburgers and chicken. Baked beans, cole slaw and potato chips. Soda and beer. Sounds nice. But average. And I don’t do average very well, as you can see by the other meals on this blog.

Never believe that you cannot eat like a king while camping. It only takes planning and preparation. Here is what we ate while camping.

We arrived at the campgrounds Tuesday afternoon. We set up camp and relaxed a bit. When it was time for dinner, I made pan-fried tilapia, a fresh tomato and feta salad, and a piece of home made whole wheat bread. And a beer (of course!)

I always keep an electric skillet in the camper and it was perfect for the fish. I brought along some tomatoes from the farmer’s market and had baked a loaf of bread Tuesday morning before we left home. I just pan-fried four tilapia fillets in a teaspoon of garlic-infused olive oil. The beer was a new one for me. Velvet Chicken is a Belgian Trippel-style ale. Crisp and hoppy, slightly sweet and highly carbonated, it balanced the fish and tomatoes very well.

Velvet Rooster. Unusual name. Good ale.
Later in the evening, I make popcorn over the fire. I used one tablespoon coconut oil and six tablespoons popcorn in a campfire popper. Tasty! No need for butter when you use coconut oil. I seasoned it with a non-sodium salt.
Fresh and hot popcorn.
This is a nice fire but not good for cooking. It is mostly pine, and that eruption is the pine sap bursting out of the wood. Looks good, tastes terrible.
In the morning, I made pancakes and eggs. The recipe for the pancakes are here. They are protein pancakes and only have 1/2 cup oatmeal as grain in the cakes. I fried some eggs to go along with them and as usual I topped the cakes with Greek yogurt. Again, I used the same electric skillet from the evening before. Before leaving home, I made a package with all dry ingredients pre-measured. Then I only needed to add the egg whites and applesauce.
Breakfast prep.
My breakfast.
Tammy’s breakfast.
After breakfast, we hit a few antiques shops in Door County, Wisconsin and found some milk glass and bar glasses for my collection. That was a lot of fun, but when we got back to camp, I needed to get a fire going for dinner. The plan was nice, thick rib steaks, sauteed broccoli, homemade bread with garlic-infused olive oil and grilled apples.
 Rib steaks, about one pound each, one inch thick. We don’t normally eat steaks like this.
I wanted to splurge and make something big and marbled and juicy.
Remember how my plans usually work? Well, this time the plan got derailed when I forgot to pack the campfire tripod. And this camp only has a fire ring but no other cook equipment. No grates, grills, and anything else. So, in the spirit of multi-purposing, I seared and pan fried Tammy’s steak in the electric skillet. I seasoned it simply with a salt-free blend that I made (black pepper, celery seed, mustard seed, coriander and a hint of crushed red pepper–sorry, no link to this so you can buy it.)
Mmmm, on its way to a medium finish.
Five-six minute per side.
Tammy’s steak was going to work perfectly, but I wanted to try something different. And, with a nod to grillmaster Steven Raichlen, I wanted something a lot more primal. I seasoned mine with a lot of fresh cracked pepper and some coarse salt. And I made it caveman-style. What do I mean by caveman-style?
Cooking right on the hot embers! This is a good cooking fire.
I used all birch logs to build this mound of embers. 
That is an unpeeled onion at the top of the picture and two foil-wrapped apples on the right.

This is after flipping my steak.
I cooked it about four minutes on the first side, three minutes on the flip side. My goal is medium rare. (Warm but red in the middle, but with a crusty, charred surface on the outside.)
Tammy’s on the left, mine on the right.
On my plate, with the grilled onion and some broccoli.
When I cut in, I found medium-rare!
So, what was it like eating a steak that cooked right in the embers? Abso-freakin-lutely delicious, juicy, tender and with flavor to die for. I brushed off the bigger chunks of ash when I took it off the embers, but not much was really sticking to it. The outside was crusty, and the inside was perfectly warm and red. I will cook steaks like this again!
The grilled apple, filled with crushed Fiber One cereal
and a bit of butter and Splenda brown sugar, and finished with whipped cream
Do we always eat like that? Actually, yes, we do. You should know that from reading this. But it still fits into our calorie budget. And we enjoy it. We like to eat good food.  
Remember, if you want to do this you need to plan ahead. Tammy and I sat down about a week before we left and planned out each meal. Then I shopped for everything as needed. We made this easy by packing each meal in its own plastic bag, so all I needed to do for each meal is pull the bag out of the cooler. Anything that needed to be measured was pre-measured and packaged.
And all the food fit into our budget. That huge steak was 14 ounces (after removing the bone) still fit into my calorie budget. (It helped that we only ate two BIG meals that day, but that was just because we spent a lot more time shopping than I expected.)
Don’t be afraid to eat good food, at home, while camping and on vacation. Life is short. Enjoy it! I have a lot of good recipes here. Make them. Change them to meet your tastes (tell me about your adaptations–I like to read about different ideas.) And have fun.

Music and Beer (Not At the Same Time)

Saturday was a great day! An noon, I watched my son’s band perform their last gig together. It was an outdoor show at a local music store. They play heavy metal and most of the music is original pieces that they wrote.

From left to right: Charlie on bass, Ethan R on guitar, Don on drums and my son, Ethan L on guitar.
Yeah. I’m a proud dad. He’s a great guitar player!

After the performance I went to downtown Green Bay to a foodie-fest, Savour Green Bay. It features local restaurants, breweries and wineries, with an emphasis on the local food cuisine. I went there, not for the food–of which there was plenty–but because a local homebrewer is living his dream because he opened his own brewery. Stillmank Brewing Company makes one beer, Wisco Disco, a hoppy and smooth Americal Amber Ale. A great beer! Currently only available in the Green Bay area on tap, soon he will be canning in 16 ounce cans and distributing to local grocery stores.

Brad Stillmank, founder and brewer of Stillmank Brewing Company.
 

After enjoying his wonderful amber ale, I felt incomplete. One beer is always a lonely beer, so I stopped at another vender, Titletown Brewing Company. One of their brewers (another homebrewer from the area’s homebrew club) Dave Malcom was present and pouring several selections, including a German Schwartzbier (black beer), Dark Helmet. It is a black lager, smooth with flavors and aromas of coffee, chocolate, caramel and toast–and yet NONE of those ingredients are used. The brewers make those flavors and aroma from the different malts. This beer took a bronze award at the World Beer Cup. A seriously good beer, and one that I could have drank all day. But since I needed to drive, I stopped at one. But that’s okay. I know where I can get more.

Dave Malcom, standing proudly in front of his beers.

All that before 2pm! It was a great day!

That’s all. Nothing profound to talk about, nor any new recipes. Sometimes that’s just the way it goes.

Zucchini Fries

Zucchini Fries
Serves 4

1 medium (6-8 inches long) zucchini
1 egg white
1/4 cup water
1 cup panko bread crumbs
Your preferred seasoning (I used Penzey’s Sunny Paris.)

1.  Preheat oven to 375
2.  Cut zucchini in half, giving you two halves, each 3-4 inches long. Leave the skin on.
3.  Slice zucchini into strips, approximately 1/4 inch wide. They should end up looking like raw french fries. 
4.  Put egg white and water into a bowl and whisk until frothy.
5.  Mix panko crumbs and seasoning together in a bowl large enough to hold the zucchini strips.
6.  Taking a few strips at a time, dunk into egg wash, then lay in crumbs. Toss to coat. The zucchini will not be covered completely.
7.  Place in a single layer on a grease baking pan or pizza stone.
8.  Bake for 25 minutes, or until firm but not crunchy.
9.  Serve with ranch dressing, barbecue sauce, cocktail sauce or honey-mustard (seen above).

Honey-Mustard Dressing
1 tablespoon honey
1 tablespoon coarse-ground German mustard

Nutritional data (Zucchini only, no sauce):
Calories:       75
Fat:               0.6g
Sat Fat:         0.1g
Chol:               0mg
Sodium:        80mg
Carbs:        12.7g
Fiber:           1.5g
Protein:       4.5g

Personal Pizzas, Two Ways

Personal Pizzas, Two Ways

We woke up this morning and decided that we wanted leftover pizza for breakfast. Unfortunately, we didn’t have any. But we had some ingredients on hand and I made these. They both start with a 6 inch La Tortilla Factory Wrap. I spread one teaspoon olive oil on each and then added the various toppings.

In the background is the Mushroom, Tomato and Spinach Pizza. I layered, in this order:
4 ounces sauteed crimini mushrooms
6 cherry tomatoes, halved
5 Kalamata olives, halved
1/2 cup baby spinach, chopped
2 tablespoons shredded cheese

In the foreground I have a Mushroom, Onion and Bleu Cheese Pizza. Again, in this order:
1 ounce bleu cheese
4 ounces sauteed crimini mushrooms
1 medium Vidalia onion, sauteed with 2 ounces port wine
1 ounce bleu cheese (I was fortunate to find a mild bleu jack cheese, cut into 1 ounce slices. that made making this pizza easy.)

Sauteing onions with port is also easy. Thinly slice the onion. Heat a non-stick pan and heat 1 teaspoon olive oil. Add onions and cook over medium-high heat until they are getting translucent. Pour port in the pan, cover and cook for another 5-6 minutes, or until very soft.

Bake these pizzas on a pizza stone or other pan, at 375 for about 10-12 minutes, or until the cheese melts.

Nutritional data:
Mushroom, Tomato and Spinach Pizza
Calories:    296
Fat:                21g
Sat Fat:         6.7g
Chol:             30mg
Sodium:      848mg
Carbs:           22g
Fiber:         10.5g
Protein:     14.1g

Nutritional data:
Mushroom, Onion and Bleu Cheese Pizza
Calories:    483
Fat:            29.6g
Sat Fat:      13.4g
Chol:            60mg
Sodium:     464mg
Carbs:       32.2g
Fiber:        10.2g
Protein:       21g

Taco Salad–a Great Summer Meal

Taco Salad
Serves 1

This isn’t a recipe post, because I’m not going to tell you how to make a salad. I am posting this as a reminder that meals can be very easy and delicious.

Whenever I buy ground beef, I always buy an extra pound and brown it off. Then I freeze it for use at a later time. Today was a later time. So all I needed to do was thaw and heat the meat.

The pinto beans are made from scratch in my pressure cooker. They went from dried beans to ready-to-eat beans in 40 minutes. (I cooked them in beer instead of water for added flavor. Even Tammy, who does not like beer, said that the beans tasted of beer, and that they were good.) You can certainly use beans from a can, but I prefer mine fresh because I can control the sodium content. While they were cooking, I prepped all the toppings and warmed the meat.

The red tomatoes are from the farmer’s market, but the yellow are from my upside down tomato baskets. The red jalapeno is also from my container garden.

I used only 2 tablespoons each of cheese and plain Greek yogurt, and 1/4 of a mashed avocado, and I built the salad on an ounce of tortilla chips and three cups of mixed greens.

And of course, I served this with a cold beer. This was Totally Naked, a seasonal offering from New Glarus Brewing in New Glarus, Wisconsin. It is a simple pilsner-style beer, clean and crisp. Perfect to cut through the spices of a taco salad. I’m sorry if you line somewhere beyond the Wisconsin borders. New Glarus does not distribute out of state. (Yup. We keep it all for us! And for any tourists that visit.)

I hope you decide to make a similar meal.

Are you Satisfied? Or Just Full?

Seriously. I want you to think about this question after your next meal. “Am I satisfied with this meal, or am I full but still want to eat more?”

Satiety is more than filling a stomach. If it were that simple to trigger satiety, drinking a liter of water should satisfy your your appetite, because most stomachs hold about a liter. To feel satiated, you need to do more than distend your stomach, you need to fill it with the right foods.

I’m not talking about endocrine signals that your body produces. (Well, indirectly I guess I am, but that is not my area of expertise and I don’t pretend to have such aspirations.) I am talking about foods that make us feel good.

Let’s think of it this way.  If you had 200 calories of salad (spinach, carrots, cucumber, and low-fat dressing) or 200 calories of Edy’s Slow-Churn Ice Cream, which would make you feel fuller 1 hour after eating? Which would make you happier in a visceral, deep down way? I can’t answer for you, but I know that the ice cream would make me fuller, and happier, longer than that salad.

I’m not advocating giving up on veggies and eat only ice cream, Oreos, and potato chips. But I am saying that if those are food items that you really enjoy, include them in your food budget. Maybe not everyday–but if you can fit it, everyday is okay, too.

Life is short. And without being morbid, no one knows how many more days we will be walking around. Life is meant to be lived. Enjoyed. Relished. Cherished. Tammy and I recently were shopping and before we headed to the car, we saw a frozen yogurt vendor. Frozen yogurt (nutritionally) is not much better than ice cream. But we both saw the treat and immediately realized that we needed a cone.  Not want, but need. So we each bought a cone.

It was delicious. Rich and sweet and creamy. And it still fit into our budget. After eating that, I felt full, even though the cone itself was not large, maybe four ounces. But it filled that psychological and physical gap that our lunch ignored.  I am not suggesting that you go out and buy a big bucket of ice cream and a Costco size tub o’ fudge sauce and get your feed on, but if your budget allows it, go out and buy a single scoop of an indulgent ice cream or frozen custard. Sit down and really enjoy it. Then log it and move forward.

Simple Tomato Salad

Simple Tomato Salad
Serves 1

3 slices red tomato
3 slices yellow tomato
4 kalamata olives, halved
1 tablespoon crumbled feta cheese
2 teaspoons olive oil

1.  Layer tomatoes on the plate. Arranges olives and cheese. Top with olive oil.

(The garnish is thinly sliced fresh basil.)

Nutritional data:
Calories            162
Fat:                   15.5g
Sat fat:                2.7g
Chol:                   17mg
Sodium:            441mg
Carbs:                5.5g
Fiber:                 2.1g
Protein:             1.9g

The sodium is primarily due to the olives. Remove or reduce them to help limit your sodium intake.

“The Past is the Past … “

“The past is the past. It is what made us who we are. Now we move forward from there.”

Sometimes I find inspiration from the oddest of places. That quote was from an episode of Burn Notice, Season 5.  And while in the show, the quote refers to how people change while growing up with an abusive father, it applies to all aspects of our personal history.
We are what we are, because of what we have done in the past. Now the only question is “What are we going to do to help control our future?”

If you are overweight, what are you going to do to change that? If you are not physically fit, what will change that? And a fundamental question to both is, “What costs are you willing to accept?” Losing weight will require a change in your food consumption. You will need to eat less, measure and weigh your food and record everything to eat. The recording piece is vital because it signifies that you accept responsibility for your actions, and that you understand the cause-and-effect nature of weight loss and weight gain. Are you willing to be dedicated to yourself? 

You might receive negative comments about your attempt. Friends and relatives may try to sabotage your efforts, consciously or not. People may get angry at you, for attempting to make personal improvements. Are you willing to accept those risks?

Are you ready to embark on a lifelong journey? This will not be a short process. In fact, personal acceptance and self-control will need to be part of your life, for the rest of your life.

If you want increased physical fitness, you will need to change your daily actions. You will need to move more. Walk. Run. Bike. Swim. Maybe you will join a gym, maybe you will buy an exercise DVD. But the cost is that you need to change your daily habits. It may require that you get up a half hour or hour earlier in the morning. Are you willing to do that?

You may feel self-conscious at first, when entering the gym or jogging on the road. People may look at you. Or people may ignore you. Are you willing to put your efforts on public display?

Physical fitness is not a “one time event.” You can’t start a new exercise plan, and after a few weeks or months, simply stop because “you are done.” Physical fitness is for life. Can you commit to that?

I know. You already knew all this. But if you are anything like I am, you sometimes need reminders.

Shrimp and Asparagus on Gnocchi

Shrimp and Asparagus on Gnocchi
Serves 6

1 pound store-bought potato gnocchi (or approximately 60 homemade)
1 pound large raw shrimp, peeled and deveined
1 pound raw asparagus, tough ends trimmed off, and cut into 1 inch lengths
2 tablespoon olive oil, divided
1/2 cup sliced onion
1-2 cloves garlic, crushed and minced
1/4 cup reduced sodium chicken broth
1/2 cup dry white wine
2 tablespoons lemon juice (fresh squeezed is best, of course)

1.  Bring 1 liter water to a boil. Add gnocchi. Let simmer until they float.  Drain.
2.  Heat 1 tablespoon olive oil in a large non-stick skillet. Carefully add gnocchi.  Saute, stirring often, until the gnocchi begin to brown. Remove from the skillet, cover and keep warm.
3.  Add remaining olive oil to skillet. When hot, add onions.  Cook over medium heat until they turn translucent -4-5 minutes.)
4.  Add garlic. Stir often, for 1-2 minutes. The onions should be just starting to turn brown.
5.  Stir in asparagus, broth and wine, turn heat to medium-high.  Cover and cook until the asparagus are just beginning to get tender.
6.  Add shrimp. Reduce heat to medium. Cover, simmer until the shrimp turned pink and opaque (about 3 minutes.)
7.  Return gnocchi to pan. Add lemon juice. Cook until heated through (about 2 minutes)

Nutritional data:
Calories:         219
Fat:                    5.1g
Sat fat:              0.8g
Chol:                 54mg
Sodium:          481mg
Carbs:            31.8g
Fiber:               3.7g
Protein:            9.6g

Note: This recipe was amde using store-bought, shelf-stable gnocchi. Use that added a lot of sodium. When I make this next, I will make homemade potato gnocchi. (I’ve never done that before and before I make a new dish, I try to make it as easy as possible.)

Two Different Bean Salads

Chickpea Salad
Serves 10 (1/2 cup portions)
1 cup dried chickpeas (or 3 cups canned)
1 large cucumber, seeded and diced
1 cup diced red bell pepper
2 cloves garlic, smashed and minced
1 tablespoon olive oil
2 tablespoons fresh lemon juice

1.  Prepare dried beans according to package instructions. (If using canned beans, pour into colander and rinse with water.)
2.  Place all ingredients into a bowl, and mix.
3.  Refrigerate overnight.

Nutritional data:
Calories:    62
Fat:           2.3g
Sat fat:      0.2g
Chol:           0mg
Sodium:    11mg (This is using dried beans. Canned beans will add about 215mg per serving.)
Carbs:       13g
Fiber:       5.9g
Protein:   3.4g

Four Bean Salad
Serves 16 (1/2 cup portions)

This salas is a bit more sweet than the first salad.

1 cup dried kidney beans (or 1 can kidney beans)
1 cup dried navy beans (or 1 can navy beans)
1/2 cup dried Lima beans (or 1/2 can Lima beans)
2 cups fresh green (or yellow) beans
1 cup onion, diced
3/4 cup table sugar (you can replace some or all of the sugar with stevia or Splenda, if you want)
3/4 cup cider vinegar
2 tablespoon olive oil

1.  Mix sugar, olive oil and vinegar.  Stir until sugar is dissolved. (Warming in the microwave will help.) Set aside.
2.  Prepare all beans according to label directions. (If using canned beans, pour into colander and rinse with water.)
3.  Trim green (or yellow) beans, and cut into 1 inch pieces.
4.  Bing 1 liter water to a boil in a 2 liter pot. Blanch the beans in the boiling water for 2 minutes. Drain water off.
5.  Combine all beans with onion.  Pour dressing over, and mix. Refrigerate overnight.
6.  Add black pepper to taste.

Nutritional data:
Calories:    110
Fat:              1.8g
Sat fat:        0.3g
Chol:             0mg
Sodium:      14mg (This is using dried beans. Canned beans will add about 225mg per serving.)
Carbs:         26g
Fiber:         9.5g
Protein:     5.6g

Other option for this salad:

Add sweet bell pepper, jalapeno or other hot peppers, tomatoes, or corn.